Sleeping tips for tired tots (and parents)

Thursday

Sep 30, 2010 at 6:00 AM

As most parents of small children know, sleep is the Holy Grail. Having a child who sleeps well means having a child who is more likely to be even-tempered, easier to please and more compliant. But let a child skip nap time, and your typically happy-go-lucky toddler can quickly turn into a tantrum-throwing, argumentative, meltdown-prone monster. So what do you do if your child shuns sleep? Here are seven tips from licensed family and child therapist Kimberley Clayton Blaine to help lull your little one into better naps and nighttimes:

•Figure out how much sleep your child should be getting. The amount of sleep your child needs each day varies depending on the child’s age. The following guide will help you determine whether your tot is getting enough shuteye:

1 year old: 13 hours

2 years old: 12–15 hours (includes nap)

3 years old: 11–14 hours (includes nap)

4 years old: 10–13 hours (includes nap)

5 years old: 10–12.5 hours (no nap)

•Set a regular time for naps and bedtime and stick to it. By keeping it consistent, your little one will know what to expect and his little body will begin to adjust to the circadian rhythm of the sleep schedule you set. It will make nap times and bedtimes much easier for the both of you.

•Insist on “rest time” every afternoon. Some children are great nappers. They go down with ease at the same time every day and take a regular nap up until age 5. And then there are the rest of us. Blaine says some children can give up their afternoon naps as early as age 3, but that doesn’t mean that they don’t still need to take a timeout to rest. Spend 30 minutes lying quietly with your child to encourage her to sleep. If she doesn’t sleep during that time, get out one of her books and continue the “rest time.”

•Keep after-dinner playtime to a minimum. Too much activity close to bedtime can keep a child from being able to fall asleep. It’s OK to let him play before bedtime, but Blaine said to make sure any activities he participates in are calm and quiet. Puzzles, books or blocks are all great options for letting him relax and ready himself for sleep.

•Make a ritual of the bedtime routine. This is a great way for both you and your child to unwind each day. It is also a great cue for her to know that bedtime is coming so she knows what to expect. Keeping the same routine also helps to maintain consistency when you are not at home. This way, whether you are on vacation, spending the night at Grandma’s, or leaving your little one with a sitter for the night, her bedtime routine doesn’t change.

•Keep the temperature just right. Small children have a harder time regulating their own body temperature, and, babies especially, can have difficulty falling and staying asleep if they are too hot or too cold. Make sure that the temperature in your child’s bedroom is comfortable and that he is dressed appropriately for the temperature inside the house.

•Set the sleeping mood. When children are trying to sleep, even the tiniest distraction can keep them from getting the shut-eye they need. Invest in room-darkening shades, a white noise machine, soft blankets — anything to make their sleep time more inviting.

“Make sure that your child’s sleep environment is snug, cozy and dark,” Blaine said. “If necessary, use a white noise machine and a nightlight and always keep the noise level low. For daytime naps and summer days where the light hangs around long past bedtime, make sure that you have a way to block light from entering your child’s room.

“The most important thing is that parents manage their expectations. When it comes down to it, you can’t force kids to sleep. All you can do is set them up for success, make sure they get some sort of quiet time during the day, and the rest will come. And remember that you are not alone. There are plenty of parents out there — including myself — who struggle to get their kids to sleep. Have patience, stick with it, and you’ll both be having good nights and great days before you know it.”

Source: DeHart & Company

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